Monday

Monday- Gym Warm Up + Mixed MAP + CP EMOM
3 rounds not for time:
5 Bar Muscle Ups
4-6 Pistols/leg
50 Double Unders
rest 2 min b/w sets
+
3 rounds for consistency **mix and match order each set
Row 40 Cals
30 Shoulder to OH, 95#
40 Box Jump Overs, 24”
20 Toes to Bar
rest 4 min
+
12 min EMOM
1st- 5 Power Clean, 185#
2nd- 5 Strict Deficit HSPU’s **deficit as needed, use abmat for head cushion

Warm up - Done

7:30/7:15/7:23

Rounds 1 &2:
Row 40 Cals
30 Shoulder to OH, 95#
40 Box Jump Overs, 24”
20 Toes to Bar

3rd round:
40 Box Jump Overs, 24”
30 Shoulder to OH, 95#
Row 40 Cals
20 Toes to Bar

EMOM - Done. 

- 4inch Deficit. All strict and unbroken